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Timmy - what are your main training goals? They are probably stated somewhere but I can't be bothered to look for them.

I had intended to compete in weightlifting this year with an eye to lift ~220kg and qualify for nationals in the 85kg. But my lifts are power versions of the lifts, so my form isn't the greatest. Started getting some niggles, especially my wrist from the catch.

So instead my goal has become to beat my PB's in the Deadlift, Squat (going all the way down) and Bench. The bench PB has stood for the best part of a decade, squat really needs to be 2xBW, and deadlift I was a week away from pulling a PB when I did my hammys so I just know that I have a lot left to give on that lift. I've already set chinup and pullup PB's this year and really need to bring my hammys up after tearing them both at Xmas last year.

In terms of my physique I got too heavy last year (didn't like the way I looked at 93kg) so I aim to keep myself under 88kg. Fill in a few of the muscles like shoulders and hammys and I'll be happy.

Actually a few things I have already done this year are to add some size to my calves and hammys, I seem to have fixed my shoulders with a heap of lower traps work, and my knee seems to be not swelling from training anymore.

Back after best part of two weeks off. Had the wedding itself, then the mini-moon (taking the honeymoon later) and a few days either side. I've got the rest of this week to laze around and train hard as I go back to work next week.

Forgot to mention that we tried out the new camera my siblings got us. So some photos of me squatting 160kg are coming. Used the "action" setting which took a picture every 0.8sec, which still managed to miss me in the bottom position

I recently read that grip training should be minimized so that you only do it once a week, cause it really tears your CNS.

What i cant figure out is why?
- Usally you say that big compound exercises is the one that effect the CNS the most. And grip training isn't a compound exercise

I think that it might be because you really "use" your entire buddy when doing grip training, but not sure

I wouldn't have said grip is CNS draining but it is related strongly to a number of things like fatigue and being overtrained.

Grip training can also be something that can be overtrained easily due to the grip usage in just about everything you do. The trick really is to make sure that aspects of grip (pinching, crushing, holding) are trained over the week evenly. So I did grippers this evening and my next session will be deadlifting (holding), if I do any more grip work this week it will be pinching or thick bar work (or both).

Grip also uses some of the smallest muscles in the body, easy to overdo it.

well for a fact i know that grip training is CNS draining. So i was more interessted in why

I thought I had covered it.........

Originally Posted by FinnGasolin

Have you made complexes a part of your warmup?

No I just wrote that in there to perpetuate the myth that I actually train They've actually been part of my warmups for a few years now, just don't normally write them in.

My complexes are pretty simple. Just using the bar I will do several things back to back as a warmup and dynamic stretch all in one.

Leg day is cuban presses, into overhead BTN presses, into GM's, into lunges, into narrow grip overhead squats, into squats, into SLDL. If I'm doing snatches or C&J's I will do some slow movements of these as well.

Upper day is cuban presses, into BTN presses, into pronated rows, into supinated rows, into wide grip rack pushups, into normal grip rack pushups, into narrow grip tricep rack pushups and then I do band tricep extensions, band L-flys and rope race pulls (with BW).

Pedestrian workout this arvo, just never got out of first gear as I was nursing a tight adductor for some reason. As I was warming up it tightened up painfully while I was doing the lunge part of my complex. It was so tight I couldn't overhead squat. Added some soft tissue work and stretching but it was still there all session and couldn't do the split squats, so called it a day.

Skeptic: repeats or they are making a new show? Because I saw Andrew Morrow give a speach recently and he had nothing but praise for the ABC and it sounded like they were still on the ABC.

Xiva: Yes I was deadlifting 200kg this time last year (then tore my hammys doing sprints). My PB from the floor is 211kg and would have broken this with a 215-220kg pull if I hadn't pulled my hammys (as I'd just pulled a 260kg rack deadlift). I'd say I'm good for a 220kg pull sometime in the near future, but other stuff will interupt my training so I can't say how soon.